Inside Scoop: Get your taco Tuesday on with these Vegan Bean Tacos With Cilantro & Avocado Salsa.
This recipe was submitted by Natalie Lavers, Certified Holistic Nutritional Consultant.
Did you know that my hubs is not a massive fan of what I would consider to be moderately healthy food?
He’s a straight up meat, potatoes, gravy, pizza, burger, french fries…… kinda guy. So I have to get creative with some simple strategies to keep his desire for greasy fried food satisfied with healthy foods that don’t necessarily taste healthy.
One thing that I’ve been buying lately, and have been cooking weekly are authentic corn tortillas, made with masa to create tacos.
Tacos are amazing! There are so many different ways you can stuff them, top them, and when you create a ‘healthier version’ of tacos, like these vegan bean tacos, and top with guac, salsa and avocado mayo, it’s hard to notice that you’re eating something completely plant-based, gluten-free and really quite good for you.
So tacos = tricks!
And I’ve been using this trick on a weekly basis. Sometimes he needs some pulled pork and coleslaw in his tacos, but I usually whip up these Vegan Bean Tacos With Cilantro & Avocado Sauce and it’s a win for everyone.
Vegan bean tacos are loaded with plant-based ingredients, are a definite Meatless Monday night win, they contain loads of protein, healthy fats and antioxidants. Plus, it’s a meal that is pure perfection in my nutritionist brain, as well as a meal that keeps the hubs and kiddo happy.
These vegan bean tacos are:
- Simple to put together
- Loaded with protein
- Loaded with flavour
- High in antioxidants
Tacos are now part of our schedule, pretty much every week. These vegan bean tacos are loaded with flavour, but feel free to add some chicken into the mix or tofu, or even throw corn on the cob on the barbeque and shave the corn into the mixture. We also love to add some coleslaw mixture for crunch and texture.
Did you know that black beans make a great vegan protein source? They are loaded with protein, and if you mix them with rice, you even have yourself a complete protein (containing all the essential amino acids). So cook and fry up some rice with this bean mixture, the possibilities are endless.
If you are looking to learn more about healthy protein sources, make sure you snatch up your free copy of our Healthiest Protein Sources List here:
Don’t forget that we have other healthy bean based recipes, if you’re looking for a little plant-based inspiration, you’re going to love these totally grill-able Vegan Black Bean Burgers.
What’s your favourite taco stuffing? Drop a comment below, and don’t forget to hashtag #naughtynutrition if you happen to cook up this delicious taco recipe.
Vegan Bean Tacos With Avocado Cilantro Lime Sauce
- 1 Tbsp coconut oil or other oil of choice
- 1 onion minced
- 3 cloves garlic minced
- 1 tomato large diced
- 1 can black beans 19 ounce
- 2 tsp cumin
- 1 Tbsp paprika
- 1 tsp coriander
- 1 Tbsp lemon or lime juice
- 1/2 Tbsp chilli powder optional
- 1/4 tsp salt
- 1/4 tsp pepper
- 8 taco shells
- Optional: Avocado cabbage, lettuce, yogurt, salsa, goat cheese,
Avocado Cilantro Lime Sauce
- 1/2 cup yogurt or vegenaise
- 1/2 avocado
- 1/4 cup cilantro packed *optional
- 2 limes juiced
- 2 cloves garlic
Melt 1 tbsp of coconut oil in a large frying pan and add onions.
Cook onions on medium heat until they soften (about 7 minutes), add garlic and stir quickly for one minute.
Add tomatoes, black beans, and spices and stir until well blended.
Cook on low-medium heat for 10 minutes.
Puree or blend the Avocado Lime Cilantro Sauce until thoroughly combined.
Place a little bit of the bean mixture, followed by some avocado sauce on a taco shell and top with other desired ingredients. Serves 8.
Optional: Avocado, cabbage, lettuce, yogurt, salsa, goat cheese,
Natalie Lavers is a schoolteacher, mother of two and holistic nutrition consultant from Montreal, Quebec. As a nutritional consultant, she combines her love for education with her passion for food by helping individual clients understand health-supportive food and running nutrition workshops for both adults and children in and around the city. She has a keen interest in gut health and is an avid fermenter- there’s always some kind of food aging on her counter! The power of food to heal, nurture and energize the body never ceases to amaze her and she shares this enthusiasm as she guides audiences and clients in discovering their potential for change. You learn more on her website here.